CrossFit Program -31st July – 6th August 2023
Week 4. This is the final week of this short block as it’s our competition week (Saturday). This week we are sticking to the basics, basic lifts, honing our old skills and working our WODs. If you competing you might want to back up a tiny bit towards the end of the week
Monday – Snatch
Tuesday – Squat
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Clean & Jerk
Saturday –Deadlift
Sunday – Service
Monday – Snatch
Snatch high pull, muscle snatch, power snatch, OHS. 2,2,2,2
3 position snatches
2sec pause at shin, knee, pocket
6×1 E90sec
C Snatch @60%+
10×1 EMOM
40 Thrusters @45/30 for time every 0,2,4,6,8,10 etc mins do 10 T2B/T2R
Tuesday – Squat
A Back Squats – 5×5 E2MO2M
A2 Feet elevated ring rows 5×6-10 @3011
B Swings and kipping skills
B1 RFE split squats x12el
YGIG per round
4 rounds
3x wall walks
5x D-ball ground to shoulder
7x Alt DB snatches rx 22.5/15
Wednesday – Conditioning
5 rounds each -rack if you wish
6x Hang power cleans
6x lunges (el)
6x push press/Jerk
21 -15-9
Kcals -Row
Wall Balls
21 -15-9
Kcals -Bike
AKB Swings
21 -15-9
Kcals -Ski
Burpees – standards
Thursday – Gymnastics
Friday – Clean & Jerk
Clean bar warm-up
Muscle, high pull, power, front, clean, jerk
3,3,3,3,3.
3 positions paused Clean
10×1 every 90sec
1x Power clean and jerk
Build to a heavy-ish single for the day.
Clean bar warm-up
Muscle, high pull, power, front, clean, jerk
3,3,3,3,3.
3 positions paused Clean.
10×1 every 90sec
1x Power clean and jerk
Build to a heavy-ish single for the day.
buy in 1000 mtrs ROW/SKI
2 rounds
20x box jumps
20x Press-ups
20x air squats
20x ring rows
Saturday –Deadlift
Deadlifts 5×3
A1 Bench press 5×5
HSPU/ Wall walk skills 4×2-5
Anthony Waller Special
Competition day
Sunday – Service
12min E2MO2M
3x Clean and press – 80/60kg
“Heavy breathing Cindy”
5 rounds
Kcals 20/24
10x pull-ups
20x press ups
30x air squats
rest 1 min